Power Clean- 20min to find 1rm - 180#

Then,

12 min amrap

3 Handstand Push Ups (Mod to Box)

6 Deadlifts 185#

12 Abmats

Goal 5x7 @ 165# (165 is my current known 5 rep max o.O eek)

First and Last set were pretty difficult! But SUCCESS

Assist - band lunges; GHD back ext & situps
Focusing on core flexibility/strength and hip mobility is helping a lot.

Also worked on some ring dip/muscle up progression & box jumps

3 rounds:
50 air squats
7 muscle ups
10 hang cleans (135)

11:36

3x5 @ 65/75/85%

Skills:

HSPUs - 7 sets - 10 to 12 reps/set
Double Unders - 8 sets - 10 to 15 reps/set (did a combination cadence with SUs and DUs) - trying to get to consecutive DUs.

Strength:

Bench Press - 1x3x185, 1x3x225, 1x3x245, 1x3x255, 1x3x265, 1x1x275, 1x1x285 (easy)

WOD: 5 Rounds - did not time it, but kept it moving!!!!

HC - 5x5x205
Bench - 5x5x235

Front Squat, increase weight with each set of reps to get to a 1RM

1000 m Row
50 Thrusters (45 lbs)
30 Pull Ups

10 rounds:
10 sit-ups
Max reps push-ups (CF Games standard/hand-release)

Score total push-ups.

5 rounds:
30 double-unders
400m run

Post total time.

3x135
3x155
3+x175= 9 reps